Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

CORE WOD

Metcon (No Measure)

TABATA

Hollow Rocks (2x)

Hi to Low Planks (2x)

L- Sit Hold (2x)

Bird Dogs (2x)

Repeat each movement twice, then repeat entire thing for a 2nd round.

Metcon (No Measure)

In partners:

2 Rounds, for quality:

550 m Run

30 Ring Rows

30 Cal Row

30 Weighted Good Mornings(light)

30 Cal Bike

30 BF Sit Ups

Accessory

Mobilize and foam roll.